Oct 18, 2016

PRE-WOD MOBILITY:

  • Light rolling for 2 min of T spine/lats
  • Light rolling for 1 min of pecs/front delts
  • 2 min front rack banded distraction
  • 30 sec couch stretch
  • 1 min pigeon pose

 

a) WARM UP – 10 mins max

3 Rounds:

  • 20 sec wall stretch (upper body mobility)
  • 10 banded lateral walks
  • 30 sec Hollow Hold

Directly into…

  • 500 Meter Row, picking up slightly in speed every 100 meters.

Clean and Jerk Primer – Every 90 Seconds x 5 Sets:

Hang Clean + Clean + Split Jerk

  • On the 0:00 – Set #1 @ 50%
  • On the 1:30 – Set #2 @ 55%
  • On the 3:00 – Set #3 @ 60%
  • On the 4:30 – Set #4 @ 60%
  • On the 6:00 – Set #5 @ 60%

Percentages based off your Clean and Jerk 1RM.  Don’t get hung up on the #/%, just build.

 

b) STRENGTH:

EMOM x 10

  • 1 Clean and Jerk

Start at about 70% and build based on feel. If it feels great, increase the weight. If not, dial in the technique.

 

c) WOD:

Alternating On the Minute x 12:

  • Odd Minute – 4 Front Squats
  • Even Minute – 8 Back Squats

Load the barbell with 60-65% of your current Front Squat 1RM. Be prepared to sweat…and build stamina.

 

d) POST-WOD MOBILITY:

  • Repeat mobility from earlier.

Add:

  • Hamstring Lacrosse Ball Mobilization – 1:00 each side
  • Increase Pigeon Pose – 3:00 each side

 

Posted in WOD